CB Athletic Consulting, Inc

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2 Welcome from Craig Ballantyne & Turbulence Training Hi! I m Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS), and author of too-many-articles-to-count in magazines such as Men's Health, Men's Fitness, Oxygen, Maximum Fitness, and Muscle and Fitness Hers. Thank you for investing in your copy of the Turbulence Training Bootcamp Workouts. The workouts are going to save you time and make you money, no matter what your training experience. If you are a beginner, the Done for You workouts will allow you to get up and running and creating a side income (if not a full-time income) within days. If you are an advanced trainer, it always helps to brainstorm with other expert trainers to see their approach to bootcamp workouts. Even the most veteran bootcamp instructor will find a boatload of bootcamp tips and tricks in these workouts. And all you need is just ONE really cool workout secret from these bootcamp workouts to keep your campers coming back and referring others to make back your small investment in your education. Plus, no matter what your training experience level, the ideas in this bootcamp book show you how to train folks with little to no equipment, so you ll save big bucks by having these workout secrets rather than thinking you need to run out and buy the latest fitness gadget. But just one more thing and this is very important. Just a little legal matter NOTE! Turbulence Training is a registered trademark and you do NOT have permission to use the name Turbulence Training in your marketing materials for your bootcamps. This manual does not imply endorsement of your bootcamps and it doesn t convey any type of Turbulence Training certification. It is simply a book of exercise ideas and done for you workouts that you can apply immediately in your bootcamps. Thank you for your understanding. Looking forward to your success! Your friend and coach, Craig Ballantyne, CSCS, MS, Author, TT Bootcamp Workouts

3 Disclaimer: You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don t perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use Turbulence Training, please follow your Doctor s orders. Copyright CB Athletic Consulting, Inc.

4 What s New in the TT Bootcamps 2K10 System Wow, what a year it s been since the original TT Bootcamps program was released. So many people have started up bootcamps and others have rocked out their already-rocking bootcamps to the max. This is exciting stuff, and I m very proud of everyone. Of course, other folks have just used the TT Bootcamp workouts for their own personal results, and that is awesome too. It s amazing to hear from guys and gals who have used the TT Bootcamps programs in their basement, in a hotel room, and even at the park. In the TT Bootcamps 2.0 edition, you ll get new exercises, new interval training methods, new workout set-ups, and new program systems. Plus, if you re a personal trainer, you ll also get powerful new marketing strategies and client attraction secrets from some of the most successful bootcamp professionals in the world. Killer content here we come! With over 31 TT bootcamp workout ideas, you ll keep your programs fresh, exciting and effective for a long, long time. You ll also notice there are a lot more themed workouts in this year s edition, such as the 3-workout series for Booty for Life Bootcamp, or the Beach Body Bootcamp, and there s also the 3-workout TT for Abs Bootcamp program. You could use one of those workouts each month, or rotate through all three in one week and repeat that (with some slight variations) for a month if you want to have a themed bootcamp for 4 weeks. This is a killer way to get folks who are hyper-sensitive about improving a body part such as their butt or abs. One other really interesting workout that you ll get is the TT Bootcamp Physical Testing workout. This is a fitness assessment disguised as a workout. Now of course, it s not a full replacement for having a one-on-one session with a new client, but it s a great way to assess current performance levels and you can repeat this on a monthly or quarterly basis in order to see how everyone is improving. It will bring out the competitive spirit! So get ready for the TT Big 6 Circuit, the ADVANCED TT Adrenaline Bootcamp workouts, the TT Abs Bootcamps, the new 300 Workout Bootcamp challenges, and the world-premier of the TT Big 7 Circuit for Fat Burning, and much, much more. Enjoy! Your friend and coach, Craig Ballantyne, CSCS, MS Author, TT Bootcamps

5 10 Tips for You and Your Clients to Train SAFE! It is very important for all of us to train conservatively and not overdo things. 1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer. 2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask me for help on the Turbulence Training forum for substitutions at 3) Whenever you start a NEW program, use less volume and lower intensity than normal. You must expect extra soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away. 4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first. 5) Use proper exercise form and train conservatively in all workouts. 6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we? 8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warmup sets in each Turbulence Training Bootcamp Workout. 9) If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program. 10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!" Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely. Do not do TT Bootcamps on pavement or concrete.

6 TT Bootcamp 2.0 Workout Program Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Bootcamp workouts can be done 3 days per week. You can use a new bootcamp workout each time, or you can pick 3-4 workouts and rotate through them over the course of 4 weeks for targeted results. All exercises should be done at a controlled pace unless specified. All exercises are done for time rather than repetitions because of the differences in fitness levels across campers. If you need to make the workouts easier, simply reduce the number of times you go through a circuit (i.e. only go through a circuit once rather than twice) and take MORE REST between exercises and circuits. Be conservative. Focus on perfect exercise form. Each workout starts with a warm-up. Do NOT skip the warm-up. Finish each workout with stretching for the tight muscle groups. For substitute exercises, please place your questions on the forum at & watch the workout videos for proper exercise form demonstration. Do not do TT Bootcamps on pavement or concrete.

7 Turbulence Training Bootcamp 2.0 Workout Guidelines The new Turbulence Training Bootcamp 2.0 Workouts program requires little equipment and the workouts can be done inside or outside, but do NOT perform TT Bootcamp Workouts on pavement or concrete. The TT Bootcamp total body warm-up uses a series of multi-muscle exercises to specifically prepare the muscles and joints for the following exercises. The strength exercises follow the warm-up and are done at this time when the muscles are not fatigued. In a few TT Bootcamp Workouts, strength exercises are done later in the workout and you should decrease the intensity accordingly. After the strength exercises comes the circuits focusing on moderately difficult exercises. Three circuit methods have been included, however not all TT Bootcamp Workouts contain all three methods. Most workouts only use 1-2 different circuit methods. The first circuit is the classic TT Big 5/6/7 Circuit method. The order of this circuit is (jumps), squat, push, pull, single-leg, and total body ab exercise (or finish with an interval). Due to a lack of equipment, the pull exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows. The second circuit method is the new TT Depletion Workout template. The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.). The third circuit method is the timed intervals protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Timed intervals are often done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position. You can also use different time periods, there is nothing magic about the 20 seconds on, 10 seconds off duration. After the circuits comes ab training using total body ab exercises. There are no crunches in the Turbulence Training Bootcamp 2.0 Workouts. In two of the workouts below, extra abdominal work has been added for variety. Your clients will love those workouts! Finally, you have the option of using the Fun n Games to finish off the program. In my experience, clients love the follow the leader game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun n Games after a warm-up, if your clients really love this routine. Remember: The key to a great class is to bring the energy. Your clients are there for a fun workout and to escape the stress of the real world. They don t care about equipment they only care about results and having a great experience!

8 Turbulence Training Bootcamp 2.0 Workout Template In the following Turbulence Training Bootcamp 2.0 Template, you ll discover the simple system I ve used time and time again to do bootcamps with men and women for fat loss, seniors for strength training, athletes for sports performance, and even high school kids. I m giving you the exact step-by-step template for you to use and insert exercises as you see fit. Of course, there are also the 31 Done-For-You Bootcamp workouts that will keep you busy for months of profitable bootcamps. I can t wait to hear about your success story. But back to the template Each workout should be performed in a specific order (as outlined above) unless I have made an exception (which we do in some cases for variety, but the rest of the workout is adjusted to accommodate for the pre-fatigue ). In the template below, you ll see how I have built the workouts based on the various exercises that fit each bootcamp training system. For warm-ups, we use moderate intensity total-body exercises. Of course, if your clients need additional warm-up, do not hesitate to provide.the template is flexible. The strength portion is a key component lacking or disregarded in the majority of bootcamps. Strength should be done when the client is fresh, not fatigued. But so many trainers get it backwards. That s why I had to put together these workouts. You can sub out jumps and replace with bodyweight squats if needed. You ll see the exercises that you can and should choose for strength circuits. Of course, you may need to modify the intensity based on the strength level of your campers. When in doubt, choose the most conservative exercise available. You can always increase the difficulty, but there is little you can do if you choose something TOO HARD to start! Train hard but safe at ALL times! Finally, the Turbulence Training Bootcamp 2.0 workouts finish off with a variety of circuits, abdominal exercises and even some Fun n Games that your campers will love. These are simple ways for you to bring the energy! and get the campers involved in dictating the workouts to a slight degree. You can also use the Fun n Games for competitions and to reward and recognize campers for their effort. Energy, recognition, and variety are the keys to building an incredible bootcamp experience. Remember, your campers want to come to a place where they can forget about their work and home-life stress. Make your bootcamp their NEW 3 rd Place! in their lives, just as Starbucks did with their stores. BRING THE ENERGY!

9 Turbulence Training Bootcamp 2.0 Template Warm-up Pick one exercise from each row Jumping Jacks Prisoner Squat BW Squat Y-Squat Chops Jump Rope Easy Pushup Plank Downward Dog Pushup Mountain Climber Inchworm Stick-up Cross Crawl Bird Dog Waiter s Bow Split Squat Lunges (Forward, Diagonal, Reverse) 1-leg Hip Extension Run in Place Shuffle Squat Thrusts Duck Unders Leg Swings Strength Supersets & Circuits Pick one exercise from each movement Jumps (Can be replaced by bodyweight squats if needed) Vertical Jump & Stick Vertical Jump Long Jump Calf Jump Tuck Jump Side-to-Side Lunge Jump Burpees Double Burpees Pushing Kneeling Pushup Pushup Plank-to-Pushup Close-grip Pushup Grasshopper Pushup Elevated Pushup Off-set Pushup Pike Pushup Pushup Plus Extended Pushup T-Pushup Decline Pushup Spiderman Pushup Spiderman Climb Pushup Single-leg 1-Leg Hip Extension Split Squat Forward Lunge Reverse Lunge Diagonal Lunge Reaching Lunge Bulgarian Split Squat 1-Leg Deadlift 1-Leg Squat 1-Leg Bench Squat Lateral Lunge

10 Turbulence Training Bootcamp 2.0 Template Conditioning Circuit #1 TT Big 5 Circuit (Choose one exercise per movement) Squat BW (Bodyweight) Squat Prisoner Squat Y-Squat Sumo Squat Siff Squat Split Squat Bulgarian Split Squat Lunge 1-Leg Deadlift 1-Leg Squat Pushing Any pushup Pull o If equipment is available use pull-ups, chin-ups, bodyweight rows, dumbbell rows, kettlebell rows, resistance band rows, etc. o If no equipment, use an upper back squat, such as the Y-Squat. Single-Leg 1) Any single-leg exercise. Total Body Abs Plank Side Plank Plank on 1-Leg Plank to Pushup Mountain Climber Cross-Body Mountain Climber Spiderman Climb Stability Ball Ab Exercises (if you have access to a Stability Ball) Conditioning Circuit #2 TT Depletion Circuit (Choose one exercise per movement) 1) Jump (or Kettlebell Swing or Dumbbell Swing or Med Ball Woodchop) 2) Pushing 3) BW Squat 4) Pushing 5) Lunge 6) Total Body Abs 7) Run in Place

11 Turbulence Training Bootcamp 2.0 Template Conditioning Circuit #3 Timed Intervals (20 seconds work + 10 seconds rest x 8 rounds) Jumps Squats Pushups Planks plus Side Planks Lunges Squats plus Pushups Total Body Abs Circuit Choose 3 total exercises Plank Variations Mountain Climber Variations Stability Ball Exercise Variations (if applicable) Fun-n-Games! (Use one fun game to finish off the workout for 5-10 minutes) Follow the leader One person (you or a chosen camper) stand in front of the group and move forward, backward, and laterally using a variety of different movement patterns including shuffles, high knees, lunges, pushups, etc. You call the shots One person (you or a chosen camper) stands at the front and points in certain directions. The campers move in that direction. You can designate a movement for a direction (i.e. lunge backward, shuffle right, hop left, etc.). Partner shadow drills Pair up campers face to face in marked off 15x15 spaces. One person is the leader and can move forward, backward, laterally and diagonally while the other person mirrors their movements. Switch the leader every 30 seconds. Bodyweight 200 Challenges A few variations have been added to TT Bootcamp Workouts. Cool-down & Static Stretching Use this time for praise and recognition of your campers. In addition to bringing the energy and offering them an escape from the real world, your campers also want recognition for a job well done!

12 TT Bootcamp Workout #1 Beginner Bootcamp Warm-up (20 seconds per exercise) 5 minutes Cross Crawl Jumping Jacks Kneeling Close-grip Pushup Lying Hip Extension Plank Arm Crosses Rest 1 minute before repeating 1 more time. Add rest between exercises as needed. TT Strength Circuit (20 seconds per exercise) 10 minutes 1-Leg Lying Hip Extension (20 seconds per side) Kneeling Pushups or Regular Pushups Mountain Climber Bird Dog Rest 30 seconds between exercises. Rest 2 minutes before repeating the circuit 1 more time. TT Big 5 Circuit Conditioning (20 seconds per exercise) 10 minutes Total Body Extension Pushup Plank Hold WYT on Stability Ball or Stick-up Split Squat hand on wall or partner for balance (20 seconds per side) Side Plank (20 seconds per side) Rest 2 minutes between circuits and repeat 2 more times. TT Fun-n-Games! 5 minutes Follow the leader (take a 30 second break every minute) Cool-down & Stretching & Water Break 10 minutes

13 TT Bootcamp Workout #2 Beginner Bootcamp with Stability Ball Warm-up (20 seconds per exercise) 5 minutes Jump Rope Duck Under Kneeling Pushup Stability Ball Hip Extension Side Plank (20 seconds per side) Bird Dog Rest 1 minute before repeating 1 more time. Add rest between exercises as needed. TT Strength Circuit (20 seconds per exercise) 10 minutes Prisoner Squat Kneeling Elevated Pushups or Regular Elevated Pushups (15 seconds per side) Modified Stability Ball Rollout Rest 30 seconds between exercises. Rest 2 minutes before repeating the circuit 1 more time. TT Depletion Circuit (20 seconds per exercise) 10 minutes Total Body Extension Pushup Plank Prisoner Sumo Squat Mountain Climber 1-Leg Lying Hip Extension (20 seconds per side) Kneeling Ball Plank Run In Place Rest 2 minutes between circuits and repeat 2 more times. TT Fun-n-Games! 5 minutes You call the shots (take a 30 second break every minute) Cool-down & Stretching & Water Break 10 minutes

14 TT Bootcamp Workout #3 Intermediate Bootcamp Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks 1-Leg Hip Extension (20 seconds per side) Plank Arm Crosses Kneeling or Regular Pushup Prisoner Squat Leg Swing (20 seconds per side) Bird Dog Rest 1 minute and repeat 1 more time. TT Strength Circuit (20 seconds per exercise) 5 minutes Split Squat (20 seconds per side) Kneeling Close-Grip Pushup or Regular Close-Grip Pushup Side Plank (Hold as long as possible for each side) Rest 2 minute before repeating 1 more time. TT Big 5 Conditioning Circuit (20 seconds per exercise) 10 minutes Prisoner Sumo Squat Off-set Pushup (10 seconds per side) Band Row or Stick-up 1-Leg Lying Hip Extension (20 seconds per side) Mountain Climber Rest 2 minutes before repeating 1 more time. TT Depletion Circuit (20 seconds per exercise) 10 minutes Run in Place Pushups Walking Lunge (40 seconds) Spiderman Climb Total Body Extension Rest 2 minutes before repeating 1 more time. TT Fun-n-Games! 5 minutes Partner Shadow Drills (20 seconds on, 20 seconds off) Cool-down, Stretching & Water Break 10 minutes

15 TT Bootcamp Workout #4 Physical Testing Bootcamp Warm-up (20 seconds per exercise) 10 minutes Run in Place Jumping Jacks Leg Swings (20 seconds per side) Plank Duck Under Arm Crosses Kneeling or Regular Pushup Bird Dog Rest 1 minute and repeat 1 more time. NOTE: Make sure everyone is properly warmed up. If you aren t comfortable with any exercise, skip it. Take as much rest as needed between exercise tests. Train SAFE. Test #1 Jump Choose a jumping exercise suitable for each person s fitness level. Make sure the course is safe and always be conservative. A sedentary beginner would do as many jumping jacks as possible in 30 seconds. An intermediate fitness level might do as many side-to-side jumps as possible in 30 seconds. An advanced fitness level might do 3 long jumps for total distance or you could test vertical jump if possible. An alternative to jumping would be a medicine ball throw for distance. Test #2 Short Sprint Choose a short distance (20-30 meters) and time everyone s short sprint ability. NOTE: Make sure everyone is properly warmed up. If you aren t comfortable with any exercise, skip it. Make sure the course is safe and always be conservative. Allow everyone to have two attempts to complete the course in as little time as possible. Test #3 Agility Set up a short agility pattern that includes running forward, shuffling sideways, and running backward. Make sure the course is safe and always be conservative. Allow everyone to have two attempts to complete the course in as little time as possible. Test #4 Lower Body Strength Choose a single-leg exercise suitable for each person s fitness level. A sedentary beginner would do as many reps as possible in the lying 1-leg hip extension. An intermediate fitness level might try as many 1-leg deadlifts as possible on a strict tempo. An advanced fitness level might do as many 1-leg squats onto a bench as possible on a strict tempo. Test #5 Upper Body Strength Push & Pull Choose a tough pushing and pulling exercise suitable for each person s fitness level and have them perform as many repetitions as possible in 30 to 60 seconds. Test #6 Lower Body Endurance Optional Have everyone hold a Wall Squat in the bottom position for time.

16 TT Bootcamp Workout #4 Physical Testing Bootcamp Test #7 Upper Body Endurance Standard Pushup Have each camper do as many repetitions in the standard pushup (or kneeling pushup) as possible. This is done for maximum reps, not time. Test #8 Abdominal Endurance Have each camper hold the plank for as long as possible with perfect form. For variation, you can use other versions of the plank such as Stability Ball Plank, Decline Plank, etc. After the regular plank, have repeat the test for the Side Plank for each side. Test #9 Aerobic Fitness OPTIONAL If you have access to the Beep Test, you could use this here. Alternatively, if you want your campers to dislike you, you could do a 12-minute run or 1.5 mile run. Personally, I d just skip this section. Test #10 Anaerobic Fitness OPTIONAL I d actually do this one and yes, they won t like you for it either Set up a meter shuttle run area. Have campers perform the shuttle run for 30 seconds (record distance completed). Rest 60 seconds and repeat. The goal over time is to improve the distance in both shuttles, but also to improve anaerobic fitness so that the drop-off in distance of the 2 nd shuttle is decreased. NOTE: Again, always train safe. Never do any test you aren t comfortable with OR any test that makes your campers hate you and quit your bootcamp. I just wanted to throw this one out there to stimulate your creativity for doing testing, increasing the competitive spirit within your campers, and getting them motivated to see improvements in measurements besides inches lost.

17 TT Bootcamp Workout #5 TT Big 6 Circuit Bootcamp Warm-up (20 seconds per exercise) 10 minutes Run in Place Leg Swings (20 seconds per side) Spiderman Climb Prisoner Lunge (20 seconds per side) Pushups Stick-ups Rest 1 minute and repeat 1 more time. TT Strength Circuit (20 seconds per exercise) 5 minutes Vertical Jump Decline Pushups 1-Leg Deadlift Rest 2 minute before repeating 1 more time. TT Big 6 Conditioning Circuit (30 seconds per exercise) 10 minutes Side-to-Side Jump Prisoner Squat Close-grip Pushup Band Row or DB Row or Bodyweight Row or Stick-up Reaching Lunge (30 seconds per side) Side Plank (30 seconds per side) Rest 2 minutes before repeating 1 more time. TT Big 6 Conditioning Circuit (30 seconds per exercise) 10 minutes Jumping Jacks Split Squat (30 seconds per side) Band Row or DB Row or Bodyweight Row or Stick-up Off-set Pushup (15 seconds per side) Lateral Lunge (30 seconds per side) Cross-Body Mountain Climber Rest 2 minutes before repeating 1 more time. TT Total Body Abs Circuit (20 seconds per exercise) 5 minutes Inchworm Side Plank Leg Raise (20 seconds per side) Mountain Climber Rest 2 minutes before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

18 TT Bootcamp Workout #6 Big 7 Circuit Bootcamp Warm-up (20 seconds per exercise) 10 minutes Jump Rope or Jumping Jacks Total Body Extension Mountain Climber Diagonal Lunge Leg Swings Arm Crosses Close-Grip Pushups Rest 1 minute and repeat 1 more time. TT Strength Circuit (20 seconds per exercise) 5 minutes Burpees Reaching Lunge (20 seconds per side) Spiderman Pushup Rest 2 minute before repeating 1 more time. TT Big 7 Conditioning Circuit (30 seconds per exercise) 10 minutes Repeated Vertical Jumps (20 seconds only) Siff Squat Eccentric Pushup (5 second lowering phase per rep) Pullup or Chinup or DB Row or Stick-up Touchdown Forward Lunge (30 seconds per side) Inchworm Shuttle Run Rest 2 minutes before repeating 1 more time. TT Big 7 Conditioning Circuit (20 seconds per exercise) 10 minutes Side-to-Side Jump Bulgarian Split Squat (20 seconds per side) Stability Ball WYT or Band Row or Bodyweight Row or Stick-up Grasshopper Pushup 1-Leg RDL (20 seconds per side) Stability Ball Rollout or Spiderman Climb Jumping Jacks or Run in Place Rest 2 minutes before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

19 TT Bootcamp Workout #7 Abs First: Part 1 of the TT Abs Bootcamp Series Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Arm Crosses Total Body Extension Downward Dog Pushup Reverse Y-Lunge Run in Place Rest 1 minute and repeat 1 more time. TT Total Body Abs Circuit (30 seconds per exercise) 5 minutes Squat Thrusts Side Plank (30 seconds per side) Stability Ball Rollout or Inchworm Rest 1 minute before repeating 1 more time. TT Strength Circuit (30 seconds per exercise) 5 minutes 1-Leg Squat or 1-Leg Bench Squat or Split Squat (30 seconds per side) Spiderman Pushup or Decline Pushup Optional: Pullups, Chinups or Inverted Row Rest 2 minutes before repeating 1 more time. TT Big 6 Conditioning Circuit (30 seconds per exercise) 10 minutes Side-to-Side Jump Prisoner Squat Decline Pushup Band Row or DB Row or Stability Ball WYT Diagonal Lunge Stability Ball Jackknife or Mountain Climber Rest 2 minutes before repeating 1 more time. TT Abs Depletion Circuit (30 seconds per exercise) 10 minutes Jumping Jacks Spiderman Climb Forward Lunge (20 seconds per side) Cross-Body Mountain Climber Plank on 1-Foot (30 seconds per side) Shuttle Run or Run in Place Rest 2 minutes before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

20 TT Bootcamp Workout #8 Abs Endurance: Part 2 of the Abs Bootcamps Warm-up (20 seconds per exercise) 10 minutes Bodyweight Squat Stick-up Kneeling Pushup or Pushup Plus 1-Leg Hip Extension (20 seconds per side) Plank (40 seconds) Side Plank (20 seconds per side) Run in Place Rest 1 minute and repeat 1 more time. TT Strength Circuit (30 seconds per exercise) 5 minutes Bulgarian Split Squat or Forward Lunge or 1-Leg Deadlift (30 seconds per side) 1-Arm KB or DB Press or Elevated Pushup (30 seconds per side) Optional: DB Row or Bodyweight Row Rest 2 minutes before repeating 1 more time. TT Big 7 Circuit (20 seconds per exercise) 10 minutes Jumping Jacks Prisoner Squat Spiderman Climb Pushup or Close-grip Pushup Band Row or KB Row or Cross Crawl Diagonal Lunge (20 seconds per side) Inchworm Rest 2 minutes before repeating 1 more time. TT Depletion Circuit (30 seconds per exercise) 10 minutes Total Body Extension or Jump Rope Cross-Body Mountain Climber Reaching Lunge (30 seconds per side) Squat Thrusts Shuttle Run or Run in Place Rest 2 minutes before repeating 1 more time. TT Total Body Abs Circuit (30 seconds per exercise) 5 minutes Pushup Plank Get-up (30 seconds per side) Optional: Stability Ball Plank Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

21 TT Bootcamp Workout #9 Abs: Part 3 of the Abs Bootcamps Warm-up (20 seconds per exercise) 10 minutes Chop (20 seconds per side) Plank on 1-Foot (20 seconds per side) Duck Under Arm Crosses Extended Pushup Touchdown Forward Lunge Waiter s Bow Side Plank (20 seconds per side) Rest 1 minute and repeat 1 more time. TT Strength Circuit (30 seconds per exercise) 10 minutes Vertical Jumps Bulgarian Split Squat or 1-Leg Deadlift (30 seconds per side) T-Pushup Optional: Pullups, Chinups or Inverted Row Rest 2 minutes before repeating 1 more time. TT Big 7 Conditioning Circuit (20 seconds per exercise) 10 minutes Jumping Jacks (60 seconds) Prisoner Squat or Kettlebell Swing Close-Grip Pushup or Spiderman Climb Pushup Band Row or DB Row Diagonal Lunge Stability Ball Rollout or Inchworm Shuttle Run Rest 2 minutes before repeating 1 more time. TT Abs Depletion Circuit (20 seconds per exercise) 10 minutes Plank (60 seconds) Bodyweight Squat Extended Pushup Multi-Direction Lunge (20 seconds per movement per side) Cross-Body Mountain Climber Side Plank Leg Raise (20 seconds per side) Run in Place Rest 1 minute and repeat 1 more time. Cool-down, Stretching & Water Break 10 minutes

22 TT Bootcamp Workout #10 TT Booty Bootcamp: Part 1 Warm-up (20 seconds per exercise) 5 minutes Jumping Jacks Bodyweight Squat Mountain Climbers Arm Crosses Leg Swings Rest 1 minute and repeat 1 more time. TT Strength Circuit (20 seconds per exercise) 5 minutes Split Squat (20 seconds per side) Close-Grip Pushup Rest 1 minute before repeating 1 more time. Water Break 1 minute TT Big 5 Conditioning Circuit (20 seconds per exercise) 10 minutes Prisoner Squat or Kettlebell Swing Elevated Pushup (20 seconds per side) Band Row or DB Row or Stick-up Reverse Lunge (20 seconds per side) Stability Ball Plank Rest 2 minutes before repeating 1 more time. Water Break 1 minute TT Booty Circuit (30 seconds per exercise) 10 minutes 1-Leg Hip Extension (20 seconds per side) Stability Ball Hip Extension Stability Ball Leg Curl Grasshopper Pushup Side Plank Leg Raise (20 seconds per side) Stability Ball WYT s (20 seconds per movement) Walking Lunges Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 5 minutes

23 TT Bootcamp Workout #11 TT Booty Bootcamp: Part 2 Warm-up (20 seconds per exercise) 10 minutes Chops (20 seconds per side) Cross Crawl Duck Unders Stick-up Reverse Lunge Downward Dog Pushup Shuffle Leg Swings Rest 1 minute and repeat 1 more time. TT Strength Circuit (30 seconds per exercise) 5 minutes Bulgarian Split Squat or 1-Leg Bench Squat (30 seconds per side) T-Pushup 1-Leg Stability Ball Leg Curl (20 seconds per side) Rest 2 minute before repeating 1 more time. TT Big 7 Conditioning Circuit (20 seconds per exercise) 15 minutes Vertical Jump Y-Squat Inchworm Band Row or DB Row or Bodyweight Row Diagonal Lunge Cross-Body Mountain Climber Shuttle Sprint Rest 1 minute before repeating 1 more time. TT Booty Depletion Circuit (20 seconds per exercise) 10 minutes Bodyweight Squat Close-Grip Pushup 1-Leg Hip Extension (20 seconds per side) Spiderman Climb KB Swings or Prisoner Squat Rest 1 minute and repeat 1 more time. Cool-down, Stretching & Water Break 10 minutes

24 TT Bootcamp Workout #12 TT Booty Bootcamp: Part 3 Warm-up (20 seconds per exercise) 10 minutes Total Body Extension Seal Jumps Duck Unders Arm Crosses Spiderman Climb Run in Place Leg Swings Rest 1 minute and repeat 1 more time. TT Strength Circuit (20 seconds per exercise) 5 minutes Lunge Jump or Bulgarian Split Squat or 1-Leg Squat (20 seconds per side) Pike Pushup or Close-Grip Pushup Rest 2 minute before repeating 1 more time. TT Booty Circuit (30 seconds per exercise) 10 minutes 1-Leg Deadlift (30 seconds per side) 1-Leg Stability Ball Leg Curl (30 seconds per side) T-Pushup Stability Ball WYT s (20 seconds per movement) Reaching Lunges (30 seconds per side) Rest 1 minute before repeating 1 more time. TT Booty Depletion Circuit (20 seconds per exercise) 10 minutes Bodyweight Squat Inchworm 1-Leg Bench Squats (20 seconds per side) Mountain Climber KB Swings or Prisoner Squat Rest 2 minutes before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

25 TT Bootcamp Workout #13 TT 30-Minute Bootcamp 2K10 Warm-up (20 seconds per exercise) 5 minutes Jumping Jacks Prisoner Squat Off-Set Pushup Duck Under Arm Crosses Rest 1 minute and repeat 1 more time. Water Break 1 minute TT Strength Circuit (20 seconds per exercise) 5 minutes Vertical Jump or 1-Leg Deadlift (20 seconds per side) Spiderman Climb Pushup or T-Pushup Optional: Pull-up, Inverted Row, or DB Row Rest 1 minute and then repeat 1 more time. Water Break 1 minute TT Depletion Circuit (20 seconds per exercise) 10 minutes Bodyweight Squat Decline Pushup or Close-Grip Pushup Reverse Lunge (20 seconds per side) Cross-Body Mountain Climber 1-Leg RDL (20 seconds per side) Plank (60 seconds) Run in Place Rest 1 minute and repeat 1-2 more times. Cool-down, Stretching & Water Break 7 minutes

26 TT Bootcamp Workout #14 TT 20-Minute Challenge Bootcamp 2K10 Warm-up (20 seconds per exercise) 10 minutes Seal Jumps Chops (20 seconds per side) Reverse Y-Lunge Pushup Plus Duck Under Waiter s Bow Run in Place Rest 1 minute and repeat 1 more time. TT Strength Circuit (30 seconds per exercise) 10 minutes Vertical Jump & Stick Spiderman Pushup or Close-Grip Pushup 1-Leg Squat or 1-Leg Deadlift (30 seconds per side) Optional: Pull-up, Inverted Row, or DB Row Rest 2 minutes and then repeat 1 more time. TT 30-Minute Bodyweight Challenge (20 minutes) This is an ADVANCED workout. Do each exercise for 30 seconds. Take a 1 minute rest and water break after each circuit. Continue until 30 minutes is up. Take extra rest whenever needed. Jumping Jacks Side-to-Side Jumps Prisoner Forward Lunges Pushups 1-Leg Lying Hip Extensions (30 seconds per side) Get Ups (30 seconds per side) Inchworm Prisoner Squats Bear Crawl Calf Jumps Shuttle Sprint (15 seconds) Cool-down, Stretching & Water Break 10 minutes

27 TT Bootcamp Workout #15 TT Adrenaline Bootcamp TT Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Bodyweight Squat Arm Crosses T-Pushup Prisoner Forward Lunge Leg Swings Rest 1 minute before repeating 1 more time. TT Adrenaline Strength Circuit (20 seconds per exercise) 10 minutes 1-Leg Deadlift (20 seconds per side) Spiderman Pushup or Regular Pushup Optional: Pull-up, Inverted Row, or DB Row Shuttle Sprint Rest 2 minutes before repeating 1 more time. TT Big 7 Adrenaline Conditioning Circuit (20 seconds per exercise) 10 minutes Vertical Jump 1-Leg Bench Squat or Split Squat (20 seconds per side) Pike Pushup or Close-Grip Pushup DB Row or Band Row or KB Swing Bulgarian Split Squat or Diagonal Lunge (20 seconds per side) Spiderman Climb Shuttle Sprint Rest 2 minutes before repeating 1 more time. TT Total Body Adrenaline Abs Circuit (30 seconds per exercise) 5 minutes Get-up (30 seconds per side) Plank Side Plank (30 seconds per side) Shuttle Sprint Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

28 TT Bootcamp Workout #16 TT Adrenaline Bootcamp 2 ADVANCED Workout TT Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Total Body Extension Arm Crosses Pushup Plus Leg Swings (20 seconds per side) Rest 1 minute before repeating 1 more time. TT Adrenaline Circuit 10 minutes Tuck Jump (6 reps) Shuttle Sprint (15 seconds) Pushup (Max reps) Inverted Row (Max reps) Plank (30 seconds) Shuttle Sprint (15 seconds) Rest 2 minutes before repeating 1 more time. TT Adrenaline Circuit 10 minutes Vertical Jump (6 reps) Inchworm or Stability Ball Rollout (10 reps) Pike Pushup or Close-Grip Pushup (10 reps) Elbow-to-Instep Lunge (6 reps per side) Shuttle Sprint or Kettlebell Swing (30 seconds) Rest 2 minutes before repeating 1 more time. TT Adrenaline Circuit (30 seconds per exercise) 10 minutes Shuttle Sprint 1-Leg Deadlift or Split Squat (30 seconds per side) Close-Grip Pushup DB Row or Stick-up Side Plank (30 seconds per side) Rest 2 minutes before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

29 TT Bootcamp Workout #17 TT Adrenaline Bootcamp 3 ADVANCED Workout TT Warm-up (20 seconds per exercise) 10 minutes Seal Jumps Bodyweight Squats Stick-up T-Pushup Waiter s Bow Shuffle Rest 1 minute before repeating 1 more time. TT Adrenaline Strength Circuit (20 seconds per exercise) 10 minutes Lunge Jump or Bulgarian Split Squat (20 seconds per side) Close-Grip Pushup (Max reps) Shuttle Sprint (15 seconds) Optional: Chin-up (Max reps) Rest 2 minutes before repeating 1 more time. TT Adrenaline Circuit (20 seconds per exercise) 10 minutes Vertical Jump or Kettlebell Swing 1-Leg Bench Squat or Reverse Y-Lunge (20 seconds per side) Stability Ball Jackknife-Pushup Combo Shuttle Sprint Rest 2 minutes before repeating 1 more time. TT Adrenaline Abs Circuit (30 seconds per exercise) 10 minutes Stability Ball Leg Curl or Prisoner Forward Lunge Stability Ball Jackknife or Mountain Climber Get-up (30 seconds per side) Cross-Body Mountain Climber Shuttle Sprint Rest 2 minutes before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

30 TT Bootcamp Workout #18 TT 300 Challenge 2K10 Version 1.0 TT Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Run in Place Arm Crosses Waiter s Bow T-Pushup Shuffle Leg Swings (20 seconds per side) Rest 1 minute before repeating 1 more time. TT Fun-n-Games! 5 minutes Partner shadow drills (switch every 30 seconds) Follow the leader with camper as leader (switch every 30 seconds) Water Break 2 minute TT Strength Circuits (20 seconds per exercise) 10 minutes Long Jump Elevated Pushup or Spiderman Climb Pushup 1-Leg Stability Ball Leg Curl (20 seconds per side) Rest 2 minutes before repeating 1 more time. Water Break 2 minute TT Bodyweight Bootcamp minutes 10 Side-to-Side Jumps (Back and forth equals 1 jump) 30 Prisoner Squats 30 Pushups 10 Chin-ups or Underhand Bodyweight Rows 25 Stability Ball Leg Curls 30 Mountain Climbers (15 per side) 30 Touchdown Forward Lunges (15 per side) 30 Cross-Body Mountain Climbers (15 per side) 20 Get-ups (10 per side) 30 Close-Grip Pushups 25 Stability Ball Jackknives 30 Walking Lunges (15 per side) Rest as much as needed between exercises. Cool-down, Stretching & Water Break 10 minutes

31 TT Bootcamp Workout #19 TT 300 Challenge 2K10 Version 2.0 TT Warm-up (20 seconds per exercise) 10 minutes Prisoner Squat Duck Unders Arm Crosses Pushup Plus Waiter s Bow Elbow-to-Instep Lunge Rest 1 minute before repeating 1 more time. Water Break 2 minute TT Bodyweight Bootcamp minutes 10 Vertical Jumps 50 Bodyweight Squats 10 Spiderman Pushups 10 Pullups or Inverted Rows 30 Stability Ball Jackknives 40 Walking Lunges (20 per side) 50 Close-Grip Pushups 20 Stability Ball Rollouts 40 Pushups 30 Stability Ball Leg Curls 10 Chinups or Underhand Bodyweight Rows Rest as much as needed between exercises. TT Adrenaline Abs Circuit (30 seconds per exercise) 5 minutes Stability Ball Plank Cross-Body Mountain Climber Get-up (30 seconds per side) Shuttle Sprint Cool-down, Stretching & Water Break 10 minutes

32 TT Bootcamp Workout #20 TT Beach Body Bootcamp: Part 1 TT Warm-up (20 seconds per exercise) 10 minutes Chops (20 seconds per side) Bodyweight Squat Elevated Pushup (20 seconds per side) Stick-up Waiter s Bow Shuffle Rest 1 minute before repeating 1 more time. TT Strength Circuit (30 seconds per exercise) 12 minutes 1-Leg Hip Extension or 1-Leg Bench Squat or Reverse Lunge (30 seconds per side) Close-Grip Pushup ¾ Reps Underhand Inverted Row or DB Row Rest 2 minutes before repeating 1 more time. TT Big 6 Circuit (20 seconds per exercise) 10 minutes Side-to-Side Jump or Kettlebell Swing DB or KB Split Squat (20 seconds per side) Pushup DB Row or Inverted Row Prisoner Forward Lunge Rest 2 minutes before repeating 1 more time. TT Total Body Abs Circuit (30 seconds per exercise) 5 minutes Inchworm Stability Ball Plank or Plank (60 seconds) Side Plank (30 seconds per side) Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

33 TT Bootcamp Workout #21 TT Beach Body Bootcamp: Part 2 TT Warm-up (20 seconds per exercise) 10 minutes Run in Place Duck Under Arm Crosses T-Pushup Touchdown Forward Lunge Leg Swings (20 seconds per side) Rest 1 minute before repeating 1 more time. TT Strength Circuit (30 seconds per exercise) 12 minutes 1-Leg Squat or 1-Leg Bench Squat or Bulgarian Split Squat (30 seconds per side) Chin-up or DB Row Pike Pushup or Decline Pushup Rest 2 minutes before repeating 2 more times. TT Big 7 Circuit (20 seconds per exercise) 10 minutes Vertical Jump or Kettlebell Swing Walking Lunge (40 seconds) Stability Ball Jackknife-Pushup Combo DB Row or Inverted Row 1-Leg Stability Ball Leg Curl Mountain Climber Shuttle Sprint Rest 2 minutes before repeating 1 more time. TT Total Body Abs Circuit (30 seconds per exercise) 5 minutes Stability Ball Jackknife Spiderman Climb Side Plank with Leg Raise (30 seconds per side) Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

34 TT Bootcamp Workout #22 TT Beach Body Bootcamp: Part 3 TT Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Bodyweight Squat Stick-up Pushup Plus 1-Leg Hip Extension (20 seconds per side) Waiter s Bow Rest 1 minute before repeating 1 more time. TT Strength Circuit (30 seconds per exercise) 12 minutes Bulgarian Split Squat or Split Squat 1&½ Reps (30 seconds per side) KB 1-Arm Overhead Press (30 seconds per side) Chin-up or KB Renegade Row Shuttle Sprint Rest 2 minutes before repeating 2 more times. TT Big 7 Circuit (20 seconds per exercise) 10 minutes Vertical Jump or Kettlebell Swing 1-Leg Bench Squat Elevated Pushup (20 seconds per side) DB Row or Inverted Row 1-Leg Deadlift (20 seconds per side) Stability Ball Pike or Plank Shuttle Sprint Rest 2 minutes before repeating 1 more time. TT Total Body Abs Circuit (30 seconds per exercise) 7 minutes Stability Ball Rollout or Inchworm Cross-Body Mountain Climber Side Plank (30 seconds per side) Burpee Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

35 TT Bootcamp Workout #23 TT Metabolic Resistance Circuits: Part 1 TT Warm-up (20 seconds per exercise) 10 minutes Seal Jumps Y-Squat T-Pushup Stick-up Split Squat Leg Swings (20 seconds per side) Rest 1 minute before repeating 1 more time. TT Metabolic Resistance Circuit (30 seconds per exercise) 10 minutes Lunge Jump Spiderman Pushup or Regular Pushup Optional: DB Row or Band Row or KB Swing 1-Leg Bench Squat or 1-Leg Squat or Touchdown Forward Lunge (30 seconds per side) Squat Thrusts Rest 2 minutes before repeating 1 more time. TT Metabolic Resistance Circuit (30 seconds per exercise) 10 minutes Close-Grip Pushup ¾ Reps Prisoner Forward Lunge (30 seconds per side) Stability Ball Rollout or Spiderman Climb Lateral Lunge (30 seconds per side) Rest 2 minutes before repeating 1 more time. TT Total Body Abs Circuit (30 seconds per exercise) 7 minutes Get-up (30 seconds per side) Side Plank (30 seconds per side) Cross-Body Mountain Climber Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

36 TT Bootcamp Workout #24 TT Metabolic Resistance Circuits: Part 2 TT Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Duck Unders Off-set Pushup Arm Crosses Elbow-to-Instep Lunge Waiter s Bow Rest 1 minute before repeating 1 more time. TT Metabolic Resistance Circuit (30 seconds per exercise) 10 minutes Vertical Jump 1-Leg Bench Squat or Split Squat (30 seconds per side) Spiderman Pushup or Regular Pushup DB Row or Band Row or KB Swing Bulgarian Split Squat or Diagonal Lunge (30 seconds per side) Rest 2 minutes before repeating 1 more time. TT Metabolic Resistance Circuit (30 seconds per exercise) 10 minutes Decline Pushup or T-Pushup Multi-Directional Lunge (30 seconds per side) Stability Ball WYTs Stability Ball Plank or Mountain Climber 1-Leg Stability Ball Leg Curl or 1-Leg Hip Extension (30 seconds per side) Rest 2 minutes before repeating 1 more time. TT Total Body Abs Circuit (30 seconds per exercise) 7 minutes Get-up (30 seconds per side) Side Plank (30 seconds per side) Bear Crawl Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

37 TT Bootcamp Workout #25 TT 20-Minute Depletion Bootcamp TT Warm-up (20 seconds per exercise) 5 minutes Jumping Jacks Duck Unders Arm Crosses Pushup Plus Waiter s Bow Rest 1 minute before repeating 1 more time. TT Fatigue Depletion Circuit (30 seconds per exercise) 20 minutes Vertical Jump Kettlebell Swings Decline Pushup or T-Pushup Bodyweight Squats Close-Grip Pushups ¾ Reps DB Row or Inverted Row Multi-Directional Lunge (30 seconds per side) Rest 2 minutes before repeating as many times as possible in 20 minutes. OPTIONAL: TT Total Body Abs Circuit (30 seconds per exercise) 10 minutes Get-up (30 seconds per side) Plank Stability Ball Rollout or Cross-Body Mountain Climber Burpees Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

38 TT Bootcamp Workout #26 TT Fusion Bootcamp TT Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Duck Unders Arm Crosses Off-set Pushup Elbow-to-Instep Lunge Waiter s Bow Rest 1 minute before repeating 1 more time. TT Fusion Strength Circuit (30 seconds per exercise) 10 minutes DB Split Squat (30 seconds per side) KB 1-Arm Shoulder Press Pullup, Chinup, or Inverted Row Rest 2 minutes before repeating 1 more time. TT Big 7 Fusion Circuit (20 seconds per exercise) 10 minutes Side-to-Side Jumps KB Swing Decline Pushup or T-Pushup DB Row 1-Leg Stability Ball Leg Curl or 1-Leg Hip Extension (20 seconds per side) Stability Ball Plank or Mountain Climber Shuttle Sprint Rest 2 minutes before repeating 1 more time. TT Total Body Fusion Abs Circuit (30 seconds per exercise) 7 minutes KB Get-Up (30 seconds per side) Side Plank with DB Lateral Raise (30 seconds per side) Stability Ball Jackknife Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

39 TT Bootcamp Workout #27 TT Transformation Bootcamp TT Warm-up (20 seconds per exercise) 10 minutes Prisoner Squat Diagonal Lunge Arm Crosses Elevated Pushup (20 seconds per side) Waiter s Bow Plank Rest 1 minute before repeating 1 more time. TT Metabolic Resistance Circuit (30 seconds per exercise) 10 minutes Bulgarian Split Squat or Split Squat 1 &½ Reps (30 seconds per side) Close-Grip Pushup ¾ Reps DB Row or Inverted Row 1-Leg Hip Extension or Prisoner Forward Lunge (30 seconds per side) Stability Ball Rollout or Inchworm Rest 2 minutes before repeating 1 more time. TT Metabolic Resistance Circuit (30 seconds per exercise) 10 minutes Burpees Bodyweight Squat Decline Pushup or T-Pushup 1-Leg Bench Squat or 1-Leg Deadlift (30 seconds per side) Stability Ball WYTs (20 seconds per movement) Stability Ball Plank or Squat Thrusts Rest 2 minutes before repeating 1 more time. TT Total Body Adrenaline Abs Circuit (30 seconds per exercise) 7 minutes Stability Ball Jackknife or Mountain Climber Get-up (30 seconds per side) Cross-Body Mountain Climber Shuttle Sprint Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

40 Turbulence Training Bootcamp Workout #28 TT Power Circuit Warm-up (20 seconds per exercise) 10 minutes Seal Jumps Total Body Extension Waiter s Bow Arm Crosses Pushup Plus Shuffle Rest 1 minute before repeating 1 more time. Water Break 1 minute TT Power Circuit (20 seconds per exercise) 10 minutes Burpees Chinup or Inverted Row or Kettlebell Swing Spiderman Climb Pushup or Regular Pushup Lunge Jump T-Pushup Walking Lunges (40 seconds) Cross-Body Mountain Climber Rest 2 minutes before repeating 1 more time. Water Break 1 minute TT Depletion Circuit (20 seconds per exercise) 10 minutes Vertical Jump Bodyweight Squat Spiderman Climb Calf Jump Close-Grip Pushup ¾ Reps Bulgarian Split Squat or Split Squat 1 & ½ Reps (30 seconds per side) Jumping Jacks Rest 1 minute before repeating 1 more time. Water Break 1 minute TT Fun-n-Games! 10 Minutes Partner shadow drill (switch partners every minute) You call the shots (switch leaders every 30 seconds) Cool-down, Stretching & Water Break 10 minutes

41 Turbulence Training Bootcamp Workout #29 TT Kettlebell Bootcamp Warm-up (20 seconds per exercise) 10 minutes Bodyweight Squat Arm Crosses KB 2-Hand Swings Downward Dog Pushup Prisoner Forward Lunge Leg Swings (20 seconds per side) Squat Thrusts Rest 1 minute before repeating 1 more time. Water Break 1 minute TT Strength Circuit (30 seconds per exercise) 10 minutes KB 1-Arm Swings (30 seconds per side) Elevated Pushup (30 seconds per side) KB Row (30 seconds per side) Rest 2 minutes before repeating 1 more time. TT Big 7 KB Circuit (30 seconds per exercise) 10 minutes Jumping Jacks KB Swings KB 1-Arm Overhead Press (30 seconds per side) KB Renegade Row 1-Leg Squat or 1-Leg Bench Squat (30 seconds per side) KB Get-Up Shuttle Sprint Rest 2 minutes before repeating 1 more time. TT KB Depletion & Abs Circuit (30 seconds per exercise) 10 minutes KB 2-Hand Swing Bodyweight Squat Close-Grip Pushup KB Lunge Mountain Climber Side Plank (30 seconds per side) Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

42 Turbulence Training Bootcamp Workout #30 TT KB-Stability Ball Workout Warm-up (20 seconds per exercise) 10 minutes Jump Rope or Jumping Jacks Total Body Extension Stability Ball Hip Extension Stability Ball Plank Prisoner Lunge Inchworm Rest 1 minute before repeating 2 more times. TT Strength Supersets (30 seconds per exercise) 15 minutes KB 1-Arm Swing (30 seconds per side) Spiderman Climb Pushup or Decline Pushup or Regular Pushup 1-Leg Reaching Lunge (30 seconds per side) 1-Leg Stability Ball Leg Curl (30 seconds per side) Optional: Chin-up or Inverted Row Rest 2 minutes before repeating 1 more time. Water Break 1 minute TT Big 5 KB Circuit (30 seconds per exercise) 10 minutes KB Swing Elevated Pushup (30 seconds per side) KB Renegade Row Bulgarian Split Squat or Split Squat (30 seconds per side) Stability Ball Jackknife Rest up to 2 minutes with water break before repeating 1 more time. TT Big 5 Stability Ball Circuit (30 seconds per exercise) 10 minutes Burpee Prisoner Squat Pushup with Feet on Stability Ball Stability Ball WYTs Prisoner Forward Lunge Stability Ball Rollout Rest up to 2 minutes with water break before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

43 Turbulence Training Bootcamp Workout #31 TT Ultimate Bootcamp Workout Warm-up (20 seconds per exercise) 10 minutes Jumping Jacks Total Body Extension Stability Ball Jackknife Arm Crosses Inchworm Leg Swings (20 seconds per side) Rest 1 minute before repeating 2 more times. TT Strength Supersets (20 seconds per exercise) 15 minutes Vertical Jump Optional: Pullup or Inverted Row Spiderman Climb Pushup or Decline Pushup or Regular Pushup KB 1-Arm Swing (30 seconds per side) Rest 1 minute before repeating 1 more time. Water Break 1 minute TT Big 7 Circuit (30 seconds per exercise) 10 minutes Side-to-Side Jump KB Swing Close-Grip Pushup ¾ Reps DB Row or Band Row Bulgarian Split Squat or Split Squat (30 seconds per side) Stability Ball Rollout Shuttle Sprint Rest up to 2 minutes with water break before repeating 1 more time. Water Break 1 minute TT Total Body Adrenaline Abs Circuit (30 seconds per exercise) 5 minutes KB Get-Up (30 seconds per side) Stability Ball Jackknife Shuttle Sprint Rest 1 minute before repeating 1 more time. Cool-down, Stretching & Water Break 10 minutes

44 Exercise Descriptions Warm-up Disclaimer: You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises. Jumping Jacks Stand on the balls of your feet with your feet shoulder width-apart and arms by side. Jump your feet out to your sides and raise your hands overhead at the same time. Prisoner Squat Stand with your feet just greater than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Do not round your lower back. Push with your glutes, hamstrings, and quadriceps to return to the start position.

45 Exercise Descriptions Warm-up Y-Squat Hold your hands over your head in a Y formation at all times. Keep your upper back and shoulders tensed throughout the exercise. Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position. Chop You can do this WITHOUT a medicine ball (unless you have one). Start with both hands behind one shoulder. Raise up on the toes of the opposite foot and rotate in the direction of the ball. Keep your abs braced and powerfully rotate down and across the body while pivoting on the elevated foot. Chop your hands down to ankle level while keeping your chest up. Reverse the movement, moving quickly. Do not round your lower back.

46 Exercise Descriptions Warm-up Bodyweight Squat Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position. Push-up Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

47 Exercise Descriptions Warm-up Kneeling Pushup Plank Support your weight on your forearms and your toes. Keep your abs braced and breathe normally. Hold that position for 1 minute.

48 Exercise Descriptions Warm-up Side Plank Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Hold this position for the recommended amount of time. Switch sides. Downward Dog Pushup Place your hands on the ground in front of your shoulders and pike your hips up high in the air. Bring your shoulder blades together. Slowly transition to the top of a pushup position. Drop your hips and stretch your abdominals. Return to the start position.

49 Exercise Descriptions Warm-up Mountain Climbers Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. Inchworm This is a powerful stretch for your hamstrings, so go slow, and don t round your back. Start in a modified push-up position, with your hands out in front of your shoulders. Keep your legs straight and walk your legs towards your hands. Go until you get a stretch, but don t round your lower back. Once you get a stretch, walk your hands out until you are in a modified pushup.

50 Exercise Descriptions Warm-up Stick-up Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise. Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles. Again, try to keep everything in contact with the wall. From the bottom position, try to slowly slide your arms up until they are straight and in a "stick-em up" position. Again, try to keep everything in contact with the wall. Try to improve your range of motion in this exercise each week.

51 Exercise Descriptions Warm-up Cross Crawl This is a combination warm-up and ab exercise. Stand with your feet shoulder width-apart and hands straight overhead. Slowly bring your opposite knee and elbow together in front of you. Alternate sides. Bird Dog Kneel on a mat and place your hands on the mat under your shoulders. You should be on all fours. Brace your abs. Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn t have fallen off). Your back should be flat like a table. Hold for 3-5 seconds and then slowly lower without rotating your pelvis.

52 Exercise Descriptions Warm-up Waiter s Bow This exercise strengthens the glutes and stretches the hamstrings. Stand with your feet shoulder-width apart and knees slightly bent. Take one hand to grasp the skin over your lower back under your shirt. If you ever lose grasp on this skin, that means your back has become too rounded and you have gone too far. Keep your lower back arched, and push your hips back as much as you can, without bending your knees anymore. This will stretch your hamstrings. Contract your glutes to return to the start. Lying Hip Extension Lie on your back with your knees bent and feet flat on the floor. Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes. Don t use your lower back. Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes. Slowly lower your hips down until they are an inch above the ground. Then repeat.

53 Exercise Descriptions Warm-up Lying 1-Leg Hip Extension Lie on your back with your knees bent and feet flat on the floor. Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown. Using the right glute, bridge your hips up. Keep your abs braced. Do not use your low back to do this exercise. Slowly lower your hips down until they are an inch above the ground. Perform all reps for one leg and then switch sides. Split Squat Stand with your feet shoulder-width apart. Step forward with your one leg, taking a slightly larger than normal step. Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position, but don t step back. Stay in a split-squat stance. Perform all reps for one leg and then switch.

54 Exercise Descriptions Warm-up Reverse Lunge Stand with your feet shoulder-width apart. Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Step backward with left leg, resting the toe on the ground. Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor. Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings. Diagonal Lunge Step diagonally at a 45 o angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright. Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

55 Exercise Descriptions Warm-up Reverse Y-Lunge Stand with your arms in a Y-position. Step back in a reverse lunge. Use your quads, glutes, hamstrings of the stationary leg to pull yourself back up. Elbow to Instep Lunge Stand with your feet shoulder-width apart and hands behind your head. Step forward with your lead leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent. Lower your body until your lead thigh is parallel to the ground. Rotate your upper body so the elbow on your lead side comes down and inside the knee. Don t round your low back too much, but try to get low. Don t overdo it at first, this gives a strong stretch through the groin. Keep your upper body upright and your lower back flat. Push with your lead leg to return to the starting position and alternate sides.

56 Exercise Descriptions Warm-up Prisoner Forward Lunges Stand with your feet shoulder-width apart and hands clasped behind your head. Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push back to the start position. Touchdown Forward Lunge Raise your hands up over your head. Keep your arms straight and palms forward. Pull your shoulder blades together. Stand with your feet shoulder-width apart. Step forward with one leg, taking a slightly larger than normal step. Keep the ball of your other foot on the ground and use it to help keep your balance. The back knee must also be bent and lowers to 1-inch from the ground. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your low back flat. Push with your front leg to return to the starting position.

57 Exercise Descriptions Warm-up Shuffle This exercise stretches and strengthens the groin, so be careful. Start in a low squat position, then reach your outside leg out conservatively. Pull yourself out with that outside leg. Repeat all to one side then switch. Run in Place/High Knees Stand with your feet shoulder-width apart. Run in place driving your knees up as high as possible. Your other arm will naturally swing forward. Keep a bend in the elbow. Run in place at an interval pace.

58 Exercise Descriptions Warm-up Squat Thrusts Support yourself on your hands on feet. Thrust your feet back so you are in a push-up position. Thrust your feet back in. That is one rep. Arm Crosses Stand with one arm down (thumb down) and one arm up (thumb up). Bring your arms across your body and switch hand & thumb positions. Return to the start position. Do all reps for one side then do the other side.

59 Exercise Descriptions Warm-up Close-grip Pushup Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Tuck your elbows into your sides as you lower your body. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times and elbows tucked in.

60 Exercise Descriptions Warm-up Duck Unders Stand with your feet hip width apart and hands held at chest level. Step to one side while simultaneously dropping your hips and squatting down. As you squat and step to the side, drop your hips so it appears you were ducking under something. Get as low as you can while keeping your chest up. Shift all of your weight over to the side you stepped towards and stand up with your feet together again. Then repeat in the opposite direction. Alternate sides. Extended Pushup Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart BUT in FRONT of your head. The higher you place them, the harder it is on your abs. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

61 Exercise Descriptions Warm-up Leg Swings Stand with your feet hip width apart and hold on to something for balance. Take the inside leg and swing it back behind you and then swing it straight out in front of you. This will stretch your hamstring so do it gently. Continue to swing your leg faster and higher with each repetition. Do all reps for one side then switch.

62 Exercise Descriptions Warm-up KB or DB 2-Hand Swings Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or dumbbell in both hands in front of your body at arm s length. Push your hips back and swing the Kettlebell or dumbbell between your legs. Drive back up to the start position and swing the Kettlebell or dumbbell up to chest height. Move at a quick pace.

63 Exercise Descriptions Warm-up Offset Pushups Keep your abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level. Slowly lower yourself down until you are 1 inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Do 2 reps for one side and then change hand positions and walk forward one step, then repeat until you ve completed all reps. Plank with 1 Foot Elevated Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the floor. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Lift one leg up at a time and extend back. Alternate sides.

64 Exercise Descriptions Warm-up Pushup Plus Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. At top of the pushup, spread your shoulder blades apart and round your upper back. Stability Ball Hip Extension Lie on your back with the soles of your feet on a medium-sized Stability Ball. Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes. Slowly lower your hips down until they are an inch above the ground.

65 Exercise Descriptions Warm-up Stability Ball Jackknife Brace your abs. Put your elbows on the bench and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. Keeping your back straight (don't round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward. Pause and then return the ball to the starting position by rolling it backward. Do NOT round your lower back. Stability Ball Plank Brace your abs. Put your elbows on the bench and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. Hold the plank position for the designated time.

66 Exercise Descriptions Warm-up Seal Jumps Stand on the balls of your feet with your feet and arms out to your sides. In one motion, hop off the balls of your feet and bring your feet back into the middle while bringing your right foot over top of your left foot. At the same time, bring your arms to the middle and cross your right arm over left. Return to the start position and then hop back into the middle, this time with your left foot over your right foot and your left arm over your right arm. Repeat, alternating between right and left limbs on top. Spiderman Climb Brace your abs. Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.

67 Exercise Descriptions Warm-up T-Pushup Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. As you come up, rotate to one side and point that arm towards the ceiling. Alternate sides with each rep. Total Body Extension Start in the standing position as if you were going to do a bodyweight squat. Dip down quickly into a quarter squat and swing your arms behind you by your sides. Explode up and extend your body onto your toes, raising your arms overhead. Control the descent back and in one movement return to the dip before exploding back up again. This is a non-impact replacement for jumping.

68 Exercise Descriptions Jumps Vertical Jump and Stick Stand in the start position for the bodyweight squat. Squat down and jump up as high as possible. Bend your knees when you land to absorb the force with your muscles. Stick and hold the landing for 1 second. Keep your knees bent. Reset your position and jump again. Vertical Jump Stand in the start position for the bodyweight squat. Squat down and jump up as high as possible. Bend your knees when you land to absorb the force with your muscles. As soon as you land, jump up again. Repeat for 10 reps.

69 Exercise Descriptions Jumps Long Jump Stand in the start position for the bodyweight squat. Squat down and jump forward as far as possible. Bend your knees when you land to absorb the force with your muscles. Stick and hold the landing for 1 second. Keep your knees bent. Reset your position and jump again. Calf Jumps Start on the balls of your feet. Hop up as high as possible. At the top of the movement, flex your toes up toward the ceiling and try to point your toes up. Land on the balls of your feet and bounce back up again as quickly as possible. Please watch the video for this one!

70 Exercise Descriptions Jumps Tuck Jumps Stand with your knees slightly bent, abs braced, and feet hip width apart. Dip down and explode up, jumping as high as you can. Bring your knees up as high and as close to your chest as possible. Quickly get your feet back down to land, and bend your knees when you land to absorb the force with your muscles. Land as soft as possible. Take a second to get prepared, and repeat. Side to Side Jumps Stand with your knees bent, abs braced, and hips back. Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles. Repeat to the other side with as little rest as possible between jumps. Always land with your knees bent.

71 Exercise Descriptions Jumps Lunge Jump Start in the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright, and your abs braced. Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice versa. Absorb the landing with your muscles. Keep your abs braced and torso upright. Alternate sides without resting between sides. Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a pushup position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well.

72 Exercise Descriptions Jumps Repeated Jumps Stand in the athletic position with hips and knees bent. Dip down and jump up as high as possible. Bend your knees when you land to absorb the force with your muscles. As soon as you land, jump up again.

73 Exercise Descriptions Push-Ups Plank-to-Pushup Start in the top of the pushup position. Drop one forearm down and then the other. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Slowly shift your body into the top of the pushup position. That s one rep. Grasshopper Push-up Start in a pushup position. Drop your right hip, and rotate your right leg so that it moves under your body and your right foot ends up outside your left hand. Reverse the movement and bring your leg back to the start position. Alternate sides.

74 Exercise Descriptions Push-Ups Elevated Pushups Keep the abs braced and body in a straight line from knees to shoulders. Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width). Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Perform 8 repetitions in this manner and then switch to do 8 repetitions with the left arm elevated. Keep your abs braced. [Kneeling] Elevated Pushups

75 Exercise Descriptions Push-Ups Pike Pushup or Shoulder-Press Pushup Place your feet on a bench and hands on the floor slightly wider than shoulder-width. Pike your hips up in the air as much as possible, so you are as vertical as can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start position. Decline Push-up Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench. Slowly lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

76 Exercise Descriptions Push-Ups Decline Close-Grip Pushup Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor shoulder-width apart. Elevate your feet onto stairs or a bench. Lower yourself down until you are 2 inches off the ground while keeping your elbows tucked into your sides. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Spiderman Push-up Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. As you lower yourself, slowly bring your right knee up to your right elbow. Keep your foot off the ground as you do so. Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions. Keep your body in a straight line at all times and try not to twist your hips.

77 Exercise Descriptions Push-Ups Decline Spiderman Push-up Place your feet on a bench & hands on floor, slightly more than shoulder width apart. Lower your chest to floor. As you do, bring one knee up to your elbow. Press back to the start position. Alternate sides. Spiderman Climb Push-up Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. As you lower yourself, slowly bring your right knee up to your right elbow. Touch the foot to the ground this allows you to bring your knee up higher and work your abs harder than the other version of the exercise. Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions. Keep your body in a straight line at all times and try not to twist your hips.

78 Exercise Descriptions Push-Ups Eccentric Push-up Same as regular pushup but take 5 seconds to lower yourself to the ground. Close-grip Pushup ¾ reps Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the floor shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Tuck your elbows into your sides as you lower your body. Push through your chest, shoulders and triceps to return ¾ of the way to the top, but not all the way to the start position maintain tension on triceps all the time. Keep your body in a straight line at all times and elbows tucked in.

79 Exercise Descriptions Lower Body Exercises Forward Lunge/Walking Lunge Stand with your feet shoulder-width apart holding dumbbells at arm s length. Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Pull with your lead leg to return to the standing position, one step ahead of where you started. Fore the walking lunge, walk forward for all repetitions, alternating sides. Multi-Direction Lunge Perform one forward lunge, followed by a diagonal lunge, and then a reverse lunge for one leg. Repeat all reps for one side and then switch.

80 Exercise Descriptions Lower Body Exercises Reaching Lunge/1 Leg Reaching Lunge Stand with your feet shoulder-width apart and then stand on one leg, balance yourself, and then bend your knee and reach forward as you squat down. Reach as far as you can while keeping your chest up and back flat. Return to the starting position without losing your balance. Perform all repetitions on one leg and then switch. Prisoner Sumo Squat Stand with your feet 6-inches greater than shoulder-width apart. With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and sit back into a chair. Make your hips go back as far as possible and keep your knees out. Keep your low back tensed in a neutral position. Don t let your lower back round. Push with your glutes, hamstrings, and quadriceps to return to the start position.

81 Exercise Descriptions Lower Body Exercises Siff Squat Stand on the balls of your feet, with your feet just greater than shoulder-width apart. Stay on the balls of your feet for the entire exercise. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don t let your lower back become rounded. Push with your glutes, hamstrings, quads, and calves to return to the start position. Bulgarian Split Squat Place the laces of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position. Stay in a split-squat stance. Perform all reps for one leg and then switch.

82 Exercise Descriptions Lower Body Exercises 1-Leg Squat Stand with your feet slightly greater than shoulder-width apart. Pick one foot off the ground and extend that foot forward. Contract your glutes, brace your abs and keep your spine in a neutral position. Extend your arms forward or to the sides to increase your balance. Start the movement at the hip joint. Push your butt back and sit back as if you were sitting on a chair. Squat slowly and focus on balance. Squat until your thigh is parallel to the floor, but keep your lower back flat. Push with your buttocks, hamstrings, and quadriceps to return to the start position. Complete all the given repetitions for one leg and then switch.

83 Exercise Descriptions Lower Body Exercises 1-Leg Squat on Bench Stand on the end of a bench with one foot and let the other hang down. Push your hip back and squat as low as you can. Contract your glutes and hamstrings to push back up to the start position. 1-Leg Deadlift Stand with your feet slightly greater than shoulder-width apart. Pick one foot off the ground and extend that foot backward. Contract your glutes, brace your abs and keep your spine in a neutral position. Let your arms hang at your sides. Start the movement at the hip joint. Push your butt back and sit back as if you were sitting on a chair. Go slowly and focus on balance. Go until your thigh is parallel to the floor, but keep your lower back flat. Push with your buttocks, hamstrings, and quadriceps to return to the start position. Complete all the given repetitions for one leg and then switch.

84 Exercise Descriptions Lower Body Exercises 1-Leg RDL Keep your lower back arched and bend forward by pushing your hips back. Repeat all reps for one side then switch. Stand on one leg with a small bend in that knee. The other leg is bent back. Keep your knee slightly bent, back arched, and try to keep the other leg straight. Lateral Lunge You can do this without a kettlebell or dumbbell. Stand with feet shoulder-width apart holding dumbbell or kettlebell at chest height. Take a large step sideways (laterally) with one leg into a wide squat position. Keep your upper body upright and your lower back flat. Push with your outside leg to return to the starting position.

85 Exercise Descriptions Total Body Abs Cross-Body Mountain Climber Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. Bear Crawl Start in a modified push-up position with your knees bent. Crawl laterally on your hands and feet without letting anything else touch the ground. Don t let your hips come up. Do all reps in one direction and then switch.

86 Exercise Descriptions Total Body Abs Get-up You can do this WITHOUT a dumbbell. You can also use a kettlebell. Lie on your back on the floor with a dumbbell held straight above you. Bend the knee on the same side. Curl your body up to the seated position while keeping the dumbbell held straight above you. Slide your other leg back out underneath you so that you are in the kneeling position. Stand up. Slowly return to the lying position. Do all reps for one side and switch.

87 Exercise Descriptions Total Body Abs Pushup Plank Start in the top of a pushup position. Hold your body in a straight line. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Side Plank Leg Raise Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Raise your top leg up as high as you can.

88 Exercise Descriptions Pulling Exercises Inverted Rows Set a bar at hip height in the smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position. Beginner Inverted Rows

89 Exercise Descriptions Pulling Exercises Underhand Inverted Row Set a bar at hip height in the smith machine or squat rack. Lie underneath the bar and grab it with an underhand grip an inch or two wider than shoulder-width apart. Row yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position. Chin-up Take underhand grip on the bar with the palms facing you. Pull yourself up to the top position so that your chin is above the bar. Slowly lower yourself but do not let your body swing and do not use momentum.

90 Exercise Descriptions Pulling Exercises Pull-up Grasp the bar with an overhand, wide grip. Pull yourself up until your chin is over the bar.

91 Kettlebell Exercise Descriptions 1-Arm KB or DB Swing Hold a kettlebell or dumbell in one hand with your feet shoulder width apart. Squat and swing the weight between your legs. Keep your chest up and low back flat. Explode up thrusting your hips forward, as though you were jumping. Swing the dumbell to shoulder height. Brace your abs and control the descent. KB Row Hold a kettlebell in one hand, and stand with a staggered stance. Place your empty hand on your lead thigh. Brace your abs. Slowly row the KB up to the lower abdomen. Do NOT round your lower back. Keep the low back tensed in a neutral position and the elbow tight to the side.

92 Kettlebell Exercise Descriptions Kettlebell 1-Arm Overhead Press Hold a Kettlebell at shoulder height with your palm facing your body. Let the other arm hang free at your side. Press the Kettlebell overhead while rotating your palm to face away from the body. Slowly lower. Do all reps on one side then switch. KB Renegade Row Start in the pushup position with your hands wrapped around two light kettlebells. Keep your abs braced and row one kettlebell up to your ribcage. Slowly lower under control and alternate sides.

93 Dumbbell Exercise Descriptions DB Renegade Row Start in the pushup position with your hands wrapped around two light dumbells. Keep your abs braced and row one dumbell up to your ribcage. Slowly lower under control and alternate sides. DB Row Rest the left hand and left knee on a flat bench, lean over and keep the back flat. Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen. Do NOT round your lower back. Keep the low back tensed in a neutral position and the elbow tight to the side.

94 Dumbbell Exercise Descriptions DB Bulgarian Split Squat Hold dumbbells (DB s) in your hands & stand with your feet shoulder-width apart. Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position. Stay in a split-squat stance. Perform all reps for one leg and then switch. DB Chest Press Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Pause briefly and press the dumbbells straight up above the chest. Squeeze your chest muscles together as your press the dumbbells up.

95 Stability Ball Exercise Descriptions Stability Ball Jackknife-Pushup Brace your abs. Put your hands on the floor and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. Tuck your knees to your chest by rolling the ball to your chest by contracting your abs and pulling it forward. At the same time, bend your elbows and lower down into a pushup position. Pause and then push back up and return the ball to the starting position by rolling it backward. Legs on Ball Pushup Put your hands on the ground, slightly wider than shoulder width apart. Put your feet on the ball, and hold your body straight. To make the exercise easier, place your shins on the ball.

96 Stability Ball Exercise Descriptions Stability Ball Ab Pike Brace your abs. Put your elbows on the bench and rest your shins on the ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. Keeping your back straight (don't round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward. Pause and then return the ball to the starting position by rolling it backward. Modified Stability Ball Rollout Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and rollout 6-12 inches. Keep your abs braced as they get a stretch on the way out. Then contract your abs and reverse the motion to return to the upright position.

97 Stability Ball Exercise Descriptions Stability Ball Rollout Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position. Stability Ball Leg Curl Lie on your back with the soles of your feet on a medium-sized Stability Ball. Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes. Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged. Pause and slowly return the ball to the start position while keeping the hips bridged.

98 Stability Ball Exercise Descriptions 1-Leg Stability Ball Leg Curl Lie on your back with the soles of your feet on a medium-sized Stability Ball. Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes. Keep only one foot on the ball and raise the other one up in the air. Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged. Pause and slowly return the ball to the start position while keeping the hips bridged.

99 Static Stretching Psoas Stretch Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. You should be in a straight line (similar to the bottom position in a lunge). Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level). Hold the stretch for 30 seconds and then switch sides. Hamstring Stretch Lie on your back with both legs flat. Slightly bend your right knee. Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground. As you raise your leg, you will begin to feel a stretch in the hamstring. Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot. Hold the stretch for 30 seconds and then switch sides.

100 Static Stretching Glute Stretch Lie on your back with both legs flat. Slightly bend your right knee. Raise your left leg straight up in the air. Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. Support the leg by looping a towel around your foot. You should feel the stretch over your hip and in your glute on your left side. Hold for 30 seconds and then repeat for the other side. Quadriceps Stretch Lie on your right side. Bring your left ankle back to your butt and grasp it with your left hand. Keep the knee in line with the hip. The stretch will be in the front of your left leg (thigh). Hold for 30 seconds and then repeat for the other side.

101 Static Stretching Chest Stretch #1 Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so that your hand is up (as if in a throwing position with elbow in line with your shoulder). Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. Feel the stretch across the front of your shoulder and chest. Hold for 30 seconds and then repeat for the other side. Chest Stretch #2 Stand with your arm out-stretched and hand pressed against a wall or support. Rotate your hips and feet away from your arm, to increase the stretch felt across the chest muscle. Hold that position for 20 seconds and then repeat for the other side.

102 Static Stretching Shoulder Stretch Raise your arm to shoulder height and bring your arm across the front of your body. If using your right arm, your right hand should rest at your left shoulder. Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder. Hold for 30 seconds and then repeat for the other side.